TheSupaKorean's Journal

[TheSupaKorean]

Figured I would start a journal since I find myself being lazy on keeping logs of my workout on the computer. This will help force me to at least put the numbers in excel and help me keep track of my progress better. I am 5'8, 172 lbs.

May 1st, 2004

Chest- 15 sets

DB Press- 3 sets
100's: x10, 10, x7

Incline DB Press- 3 sets
75's: x9, x8, x7

Incline Smith Machine- 3 sets
155 x10
175 x9
195 x6

Pec Dec- 4 sets
125 x10, x10, x10, x8

Burn Out Smith Incline- 2 sets
135 x10, x8

Triceps- 12 sets

French Press- 3 sets
85 x10 reps + 5 close grips, same, same

Duel Kickbacks- 3 sets
15's x12,x12,x12

Pressdown- 3 sets (done one pulldown machine, burned bad)
75 x10,x8,x8

Bench Dips- 3 sets
Bodyweight x20, x20, x20



Overall a good workout. The incline dumbell presses and the tricep pressdowns burned like no other.

[TheSupaKorean]

May 2-

Back/Bicep day is always a fun one and today was no exception. There is this crazy guy at my gym that always hits on every lady that comes in. Def makes the workout entertaining.

Back- 15 sets

Pullups-
Bodyweight x12,12,12

Row Machine-
125: x12,12,12

One Arm Dumbell Rows- (heavy as hell today)
90's x10,10,9

DB Shrugs-
95's x12, 12, 12

Wide Grip Pulldowns-
135 x10,10,8


Biceps- 9 sets + 2 sets Burnout
I changed up biceps and i m going a lot lighter than before but really really focusing on squeezing only the bi's. I hope it springs some growth.

Alt DB Curl-
30's x10,10,10

EZ Curls-
75 x10,10,10

Preacher Curls-
55 x9,x9,x9

Burnout Alt DB Curls-
30's x12, 12


Cardio done later in the day:

10x 60 meter sprints

3 sets each movement of agilities (bear crawls, karaokes, backward run, high knees, butt kicks)

2 games of 21

[TheSupaKorean]

This is a pic of me this week just to give somewhat of an idea of what i look like right now.

[TheSupaKorean]

One more pic, from about 3 months ago.

Around 158 lbs here

Taken in January

[Heisman]

You look good bro.

Why do you use the smith machine, and why do you use burnouts?

[TheSupaKorean]

Originally posted by Heisman
You look good bro.

Why do you use the smith machine, and why do you use burnouts?

Use Smith Machine due to it being my 3rd exercise and i don't really trust some of the spotters in that gym. Once my workout partner comes back from college. About a week or so away I'll change a lot of my routine up. It will be a lot more barbell pressing due to having a trusty spot.

Just using burnouts for a bit to change things up. Every 6-8 weeks I change my routine. So far i am still seeing results. Tho very slowly. Hoping to be 180-185 by the end of the year.

[waitlifter82]

about ****ing time you started a journal here

[TheSupaKorean]

Originally posted by waitlifter82
about ****ing time you started a journal here

I want to be like my role model waitlifter82 :-D

[TheSupaKorean]

Cardio- 45 minutes

Sprints-
10- 80 meter sprints, walk back + do 10 pushups between each one.

Agilities-

Bear Crawls- 3x30 meter
Backward Runs- 3 x30 meter
High Knees- 3- x30 meter
Buttkicks- 3 x 30 meter
Karaokes- 3x 30 meter

1 mile run-

cool down

was really pushing it hard today due to time limitations. Def was a very intense cardio session

[Not So Big]

you use the 100's on db bench!! thats what i wanna use!!!
good workouts supakorean,
looking good in your pics also brotha keep up the good work

[waitlifter82]

I'm curious, where do you do these??

Oh, and I also want to use 100's...... on shoulder presses

[TheSupaKorean]

Originally posted by Not So Big
you use the 100's on db bench!! thats what i wanna use!!!
good workouts supakorean,
looking good in your pics also brotha keep up the good work

thanks, the 100's are tough. I hate the 105's at my gym. They are a different type of dumbell (different company or something) and they really feel weird. And the jump to 110 is a bit much right now.

Here's an old pic during Christmas break of me using the 100's

[Jocableguy]

Journal lookin good so far. I wish I had anything over 100 at my gym. Bear crawls are good+add some crab walks+ forearm crawls+ Moon Jumps+ Mountain climbers+push-ups+ Hit its+ hand stands and you have the former wrestling warmup we used to have to do.

[TheSupaKorean]

Originally posted by Jocableguy
Journal lookin good so far. I wish I had anything over 100 at my gym. Bear crawls are good+add some crab walks+ forearm crawls+ Moon Jumps+ Mountain climbers+push-ups+ Hit its+ hand stands and you have the former wrestling warmup we used to have to do.

Yah, pretty much what we do is similar to a wrestling warm up. I wrestled in high school for a few years.

@ waitlifter82

we do these runs at our middle schools football field/track

[trying2getHUGE2]

u look great man! how long uve been working out?

[TheSupaKorean]

Leg Shoulder Day-

Legs- 17 sets

Squat-
225x8
235x8
245x8

Leg Press-
360x10
360x10
360x10

Leg Ext-
90x10
90x10
90x10

Leg Curl-
85x10
85x10
85x10

Smith Calf Raise-
225x15,15,15,15,15

DB Mil Press
70's x10,x10,x10

Mil Press
135x10
145x10
155x8

Rear Delt Machine-
130x10,10,10

Rear Flies-
25'sx12,12,10



Workout lasted about 55 minutes. Was very hard due to a low amount of sleep during the past 2 days. Darn training seminars 1.5 hours away make for early mornings.

Diet has been a little shakey also due sitting in long meetings with very little choices for food.

[waitlifter82]

Originally posted by TheSupaKorean

Diet has been a little shakey also due sitting in long meetings with very little choices for food. [/B]

Just whip out a couple of cans of tuna and start chowing down:P

Very nice lifts. Do you always go high rep on squats?

[TheSupaKorean]

Originally posted by trying2getHUGE2
u look great man! how long uve been working out?

Worked out throughout high school on a semi serious program.

Then stopped for nearly 2 years during college

And started back up and have been working out consistantly for about 14 months

[Julius Peppaz]

Lookin good and very strong. Are you full korean? Good to see another korean brother on the boards

[Not So Big]

good workout supakorean. 70's on DB shoulder press the same weight i use. cool bro.
155 on BB military after sets of DB Shoulder! damn thats really good, keep up the good work

[TheSupaKorean]

Originally posted by waitlifter82
Just whip out a couple of cans of tuna and start chowing down:P

Very nice lifts. Do you always go high rep on squats?

Oh yah, busting out the cans of tuna will def get everyone around you in a good mood.

Plus the meeting had a ton of nice tasting foods and a few hot and very important chicks.

As far as squats, I prefer lower rep sets but i seem to get a better workout if i bust out 8-10. It's all in my head tho. Squats are something i always seem to be able to finish my sets/reps in.

[TheSupaKorean]

Originally posted by Julius Peppaz
Lookin good and very strong. Are you full korean? Good to see another korean brother on the boards

I am half korean bro. Nice to meet you.

Definetly don't feel to strong after looking at your log But gotta start somewhere

[TheSupaKorean]

Originally posted by Not So Big
good workout supakorean. 70's on DB shoulder press the same weight i use. cool bro.
155 on BB military after sets of DB Shoulder! damn thats really good, keep up the good work

The 70's felt pretty good today. I might even go up to 75's next week. They are just a pain to get in position to start the set.

The barbell sets were very tough and i had to take slightly longer breaks inbetween. You know when the shoulders begin to tire they crap out real quick. Unlike some muscles which will let you work w/ them a bit. Well mine do at least

[klinzou]

On those 155 BB presses, do you use a machine or is it a freestanding bar?
This has always been one of my weakest exercises, and I only put 25s on the bar and find a hard time with keeping it form leaning either way. Got any tips on the best exercises to improve shoulder strength? Or is MP the best and I will just have to deal with it.

[Not So Big]

Originally posted by TheSupaKorean
The 70's felt pretty good today. I might even go up to 75's next week. They are just a pain to get in position to start the set.

The barbell sets were very tough and i had to take slightly longer breaks inbetween. You know when the shoulders begin to tire they crap out real quick. Unlike some muscles which will let you work w/ them a bit. Well mine do at least

cool supa,i also mite be using the 75's. they DEFINITLY are a a pain to get the db's up to starting position but if it was easy,more people would do it!

yea my shoulders also just all of a sudden will give out, my calves do also.

[TheSupaKorean]

Originally posted by klinzou
On those 155 BB presses, do you use a machine or is it a freestanding bar?
This has always been one of my weakest exercises, and I only put 25s on the bar and find a hard time with keeping it form leaning either way. Got any tips on the best exercises to improve shoulder strength? Or is MP the best and I will just have to deal with it.

With the weights listed in this workout i was doing seated mil press with free weights. Your stabilizers will get better and you'll be able to control the weight better as you progress.

For shoulder strength I would stick with the military press. Dumbells help you build up the stabilizers if your having problems keeping the bar in line.

[TheSupaKorean]

May 8-

Had a nice workout with my sister today. She is back from college and said she wanted to hit up the gym.

As usual Saturdays is Chest and Tri day-

Was strong as hell today probably due to a little extra time between sets. Either way the pump and the intensity made this workout very fun.


Chest- 12 sets

DB Press-
100's x10,x10,x8

Incline DB Press-
75's x10,10,9

Incline Smith Press-
165x10
185x9
205x7

Pec Dec-
125x10,x10,x10



Triceps- 12 sets

French Press + Close Grip
85 x 12 + 5 (closegrips)
85 x 12+ 5
85 x 10 +5 (pump was unbelievable at this point)

Double Kickbacks-
25's x10,x10,x10 (some ladies were using the 20's so i had to bump to the 25's. Were heavy as hell)

Bench Dips-
Bodyweight x20,x20,x20


Overall a great workout.


Here's a pic from today-

[TheSupaKorean]

One more pic. The lighting sucked so i had to brighten them up. Was too lazy to take more with nicer lighting.

[waitlifter82]

Nice numbers (as always). Hope your sister didn't show you up


How bout showing a mm with your hands on hips.... Your always covering up your midsection..... I wonder why, lol

[TheSupaKorean]

Originally posted by waitlifter82

How bout showing a mm with your hands on hips.... Your always covering up your midsection..... I wonder why, lol

haha Gotta hide that keg somewhere, jk

Will do for my next pics i post